Weight Loss

4 Surprising Ways to Reduce Fat

Written by Collins Nwokolo
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Ways to Reduce Fat

When you open up your Instagram feed, what’s the first thing you see? In my case, I usually see pictures of models on beaches, showing their perfectly toned bodies with 0% body fat. Then, I’ll click on one of those pages and see what they have anywhere from half a million to five million followers. To me, that number is incredibly high.

Even though I don’t consciously realize it, one of the thoughts that comes to mind is, gee, I wish I looked like that. Then, I go back to eating my burrito and watching my movie. The thought slips away until I’m again presented with a similar picture.

Sometimes, when I’m at the beach, I make excuses and say that I like being there but not swimming in the water. That’s because I don’t want to take my shirt off. Other times, I’m sitting at a restaurant having a meal with someone, and I feel my gut hanging over my belt. Nervously, I look around to see if anyone noticed.

The reality is that people don’t pay as much attention to us and our weight as we might think. If you consider the number of times you notice people’s weight issues, it’s a lot less than the times you think people are judging you.

Even so, the body image issue is present all over the place. We see fit models on television, in movies, on billboards, social media, magazines, and so on. With so much pushing towards what the ideal body should look like, it’s clear that many illnesses arise from it.

Diseases such as drug addiction in teenagers are on the rise. People aged 12- 25 encompass 95% of eating disorders in the United States. Even more so, a shocking 2% of people are fully satisfied with their current bodies.

Our expectations are too high. We wish to have bikini bodies, but we omit the hard work and sweat that people put into achieving that goal. Our habits tend to get in the way of getting to where we want to be physical. If you desire to lose weight, you have to understand that it’s not easy. Shortcuts don’t provide the best long lasting results.

Many natural remedies are available for you to get on track. Lesser-known ways such as getting more sleep and reducing stress are backed by science to help with weight loss. Nutritionists are now recommending we eat more, but load up on nutrient-rich foods. For those seeking shortcuts, laser liposuction is gaining traction.

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If you want to lose weight, you have the means. The single most important thing for you to have is the motivation You need to motivate yourself to lose weight. Having said that, let’s move on and delve deeper into four lesser-known ways to start your weight loss plan:

1. Start Eating More

Yes, I’m going to start this list from a different perspective. If you’re already thinking that you can go get yourself an extra slice of pizza, stop right there. The key to understanding this tip is that the food you eat has to be nutrient-rich and good for you. Junk food doesn’t count, sorry if I got your hopes up.

Adding an extra handful of healthy fruits and vegetables to your meal with fill you up, providing extra vitamins and minerals for your body. Cutting back on too many calories can end up having negative repercussions on your body. Eating foods which are low in calories will not only cut your hunger but will also make you feel healthier as well. Eating foods that help you lose weight fast are essential to reducing fat.

High-protein foods are an excellent source of nutrition for your diet. By eating protein, you boost your metabolism. When your body digests protein, it burns faster than it would for other foods. This is referred to as the thermic effect; how much energy the body uses to digest and metabolize food. Instead of working on a diet that cuts calories, develop a plan that includes substantial amounts of protein. You’ll feel satisfied for longer and lose weight quicker.

Seafood is full of protein. White meat poultry, beans, low-fat cheese, eggs, and yoghurt are also loaded with protein. Research some recipes and find out which one best suits your needs.

Nutritionists have also been recommending foods with lots of fibre for a while. However, they are only recently gaining popularity. Eating fibre lowers levels of cholesterol in the body, keeps your bowel movements healthy, and controls your blood sugar levels. It works in the same way as protein, keeping you full for more extended periods of time.

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Foods which contain lots of fibre are generally the fruit and vegetable family. Peas, Brussel sprouts, broccoli, and avocados have high levels of fiber.. Grapefruit is also an excellent source.

If you combine a high fibre diet with a high-protein diet, you’re golden. You’ll find that you eat much less than you normally would, while still feeling nice and full for longer.

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2. Lower Your Stress

Stress is the main contributor to weight gain. When you have high levels of stress, your body produces a hormone called Cortisol. That same hormone increases the level of insulin in your body and makes you hungrier. The concept of stress eating, or any emotional eating for that matter, comes from that hormone.

The stereotypical act of eating a bucket of ice cream after a breakup didn’t appear out of anywhere. Emotional eating is one of the main triggers that contribute to weight gain. Understanding your triggers and managing them is crucial to thwarting your food craving.

Workplace stress, family issues, relationships and social life are areas where stress can occur. When in doubt, refer to the oldest trick in the book; deep breaths for relaxation. Effective ways to manage stress abounds and can help you in your quest to burn fat.

3. Get More Sleep

At this point, you’re probably thinking that a personal trainer would never recommend relaxing and resting to lose weight. I get it, they don’t make much sense, but they’re proven to work.

Many people make the mistake of linking weight loss to high energy exercise and low-calorie intake. That’s not always the case. In fact, getting more sleep is essential to the recovery of your muscles, proper digestion, and overall weight loss. In an interview with David Rapoport, MD, and director of the NYU Sleep Disorders Program, reported by Health.com, he stated,

“Sleep and metabolism are controlled by the same sectors of the brain. When you are sleepy, certain hormones go up in your blood, and those same hormones drive appetite.”

In a study, Annals of Internal Medicine wanted to analyze the link between obesity and sleep. They took 10 individuals who were completely healthy aside from being overweight and kept them in a monitoring clinic. Every participant was given food that was low in calories and would induce weight loss.

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What they found, was that those who slept 8 hours or more ended up losing more weight than those who slept less than 8 hours. The next time you’re thinking about doing an all-nighter to get some extra work done or study more, take into account that you might be undoing all your hard work.

4. Laser Liposuction

If you’re looking for a shortcut, then laser liposuction might be an option for you. Once you’ve stressed every option and still can’t get rid of stubborn fat, it might be a good idea to seek outside help.

The way laser liposuction works, according to weightlossrescources.co.uk, is as follows:

“The laser liposuction technique uses lasers to break up fat before its removal from the body, reducing the need for harsh suction. There are two types of laser liposuction, internal and external.

  • External liposuction uses a laser (in the form of a pen or pad) outside the patient’s body before the surgery begins.
  • Internal laser liposuction uses a laser attached to the suction device or the end of a fibre-optic probe which is inserted into the area to be treated.”


It’s considered to be a healthier alternative to regular liposuction because it’s not as harsh. However, you should only consider this as a last resort for stubborn fat, and not your primary step for weight loss. Remember that liposuction does not fit your lifestyle, so if your diet and habits are off, you’ll regain the weight that was removed.


Ways to Reduce Fat

In the end, there are many options readily available for you to explore when losing weight. Every day, new research is validating new theories on how to lose weight healthily. I get it; there’s an overkill regarding the pressure we all feel to look our best. You’re not alone with your self-confidence issues; we all have them. With steady determination and a proper routine, you can achieve those goals without sacrificing your wellbeing. These tips work well together, feel free to combine different strategies and experiment with new ones.

Have any of these tips worked for you? What tip would you add to this list? Comment below!

Luca Tofan is a Canadian freelance writer living in Medellin, Colombia. He writes about different topics such as health, lifestyle, fitness, and travel.

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Collins Nwokolo

Collins Nwokolo is a passionate blogger and an amazing writer. He is a health and fitness enthusiast who loves sharing helpful information to people.

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